Healthy pumpkin soup recipe without cream

This is an easy pumpkin soup recipe made from fresh pumpkin, flavored with spices and thickened with vegetables. A healthy pumpkin soup that’s full of flavor without cream, coconut milk, or stock!

Healthy pumpkin soup in a white bowl.
Healthy pumpkin soup recipe- no cream!

Easy pumpkin soup without cream

A creamy pumpkin soup recipe with just 114 calories is so full of rich flavors and super easy to cook that it could become your most favorite soup for the fall season. The vegan pumpkin soup has no coconut milk and is flavored with mild spices and thickened with simple vegetables. Add some roasted pumpkin seeds for that perfect balance in taste and texture and you get a delicious silky smooth soup that’s full of goodness.

Why is this the best pumpkin soup?

Easy – This recipe uses simple ingredients that you’ll already have in your refrigerator or pantry.

Delicious – Bell peppers, carrots, onions and garlic sauteed and boiled with pumpkin and seasoned with cumin add an amazing flavor to the soup that can get you addicted.

Healthy – Pumpkin is naturally creamy, so you don’t need to add soup thickeners like flour or cornstarch to give body to the soup.

Full of fibre and nutrients– Pumpkins with their bright yellow-orange color are rich in the important antioxidant betacarotene (like carrots, which are also part of this recipe) and a ton of nutrients. Its high potassium content makes pumpkin a great post-workout food, even better than bananas.

Good for weight lossPumpkin is one of the best vegetables to include in your weight loss diet. It is low in calories, sodium, fats, cholesterol, and high in fiber. This is an under-estimated superfood that can help you in your weight loss goals.

This soup recipe does not add cream or coconut milk and so the weight loss benefits of pumpkin are brought straight to your table with pure deliciousness!

If you’re impressed and planning to add more pumpkin recipes to your diet, try this healthy mashed pumpkin recipe.

Healthy pumpkin soup in 3 white bowls.

What you’ll need for the vegan Pumpkin Soup recipe

Pumpkin (Japanese pumpkin has been used here, but any pumpkin is good enough)

onions, garlic, carrot, yellow bell pepper– add flavor, nutrition and body to the soup. (healthy alternatives to cream or flour). You won’t really require stock or broth for this recipe, since it already has enough flavors to make you drooling for more!

ground cumin– the spice in this soup that makes all the difference.

some toasted pumpkin seeds for garnishing.

How to make pumpkin and carrot soup without cream

(You can find the exact measurements and instructions in the recipe card at the end of this page.)

Peeling the pumpkin

Do you find it hard to peel the pumpkin? I always do. Through repeated trials, I finally managed to figure out an easy way to do it. Halve the pumpkin, scoop out the seeds and roast the pumpkin halves with cut side down in the oven at 200 degrees C/ 400 degrees F for 20 minutes. After it cools down, it becomes easy to peel. Roasting the pumpkin also enhances the flavor of the soup.

A trick to make the soup extra creamy: Roast the whole bell pepper along with the pumpkin. After removing it from the oven, keep it tightly covered (to “steam”) for 10 minutes. You’ll find that the skin has wrinkled and almost peeling off. Remove the skin, core and seeds. Chop it up and add to the soup just before blending.

If you can peel fresh pumpkin easily, you can skip the roasting step and cook the diced pumpkin with other vegetables.

Roughly dice onions, garlic, carrot, capsicum (bell pepper) and the peeled pumpkin into chunks. Saute the onions and garlic in olive oil. Add the diced vegetables and water, bring it to a boil and simmer until the vegetables become soft for about 10 to 15 minutes. Cool and blend along with roasted and chopped bell pepper, ground cumin, salt and pepper using. Alternatively, you can use a stick blender.

The spice for pumpkin soup

The secret of this recipe lies in the spice, cumin powder. So don’t skip it. Make homemade ground cumin, if possible. Dry roast cumin seeds and grind them in a spice grinder. Store at room temperature in an airtight jar. It stays fresh for months.

I like to add a pinch of red pepper flakes (before blending the soup) for that tinge of spice to balance the sweetness of the pumpkin. It is a personal preference and completely optional.

Toasting the pumpkin seeds

Toast the seeds in a dry pan on low heat for 5 to 10 minutes until they start changing color. Sprinkle on the soup just before serving.

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– Sheeba.

Healthy pumpkin soup in a white bowl.

How to make pumpkin soup without cream

This is a healthy pumpkin soup recipe made from fresh pumpkin, flavored with spices and thickened with vegetables. Learn how to make this easy pumpkin soup recipe that's full of flavor without cream, coconut milk, or stock!
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Soup
Cuisine Western
Servings 4
Calories 114 kcal


  • 1 kg pumpkin  Japanese or any other
  • 1 bell pepper/ capsicum medium sized, yellow or orange
  • 1 carrot
  • 1 onion
  • 4 cloves garlic
  • 2 teaspoons olive oil
  • 1 teaspoon ground cumin
  • 3 1/2 cups water
  • salt and pepper to taste
  • 4 tablespoons pumpkin seeds


  • Peel the pumpkin, remove seeds and dice. Mince the garlic. Dice the onions, carrots and capsicum.
  • Heat olive oil in a deep pot and saute onion, garlic, and bell peppers (capsicum). After about 2 minutes, add carrots and pumpkin and saute for another 5 minutes. Add water and bring it to a boil. Once the liquid starts boiling, reduce the flame to low and let simmer for 10 minutes or until the vegetables become soft.
  • Turn off the flame. Add ground cumin, salt and pepper and blend using a stick blender. Or cool the liquid and blend using a regular blender.
  • Dry roast the pumpkin seeds in a saute pan on low heat for 5 to 10 minutes until they start to change color.
  • Reheat the soup if required and serve in individual bowls garnished with toasted pumpkin seeds.



  1. Add a pinch of red pepper flakes for a hint of spice.
  2. Make-ahead option: This pumpkin soup can be refrigerated for 3 days and frozen for a month. Refrigerate or freeze in sealed containers and reheat as and when necessary.
  3. Leftovers: Store leftovers in a sealed container and use within 3 days.
  4. This recipe is naturally vegan and gluten-free.
Roasting the bell pepper: (completely optional)
For added flavor, roast the whole bell pepper in the oven for 20 minutes at 200 degrees C (400 degrees F). Take out from the oven and keep covered for 5 minutes to “steam”. Remove the skin, core and seeds. Chop and add to the soup before blending. This makes the soup extra creamy.
Healthy pumpkin soup recipe without cream
Keyword healthy pumpkin soup recipe, pumpkin soup without cream, pumpkin soup without stock, vegan pumpkin soup without coconut milk

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